Sunny side up

The media has exaggerated the dangers of sunbathing, leading to a risk of vitamin D deficiency if we swallow the propaganda.

Text Lydia Dimitrova

I am writing this while lying on my balcony in a swimming costume, wearing no sun protection. I do have a large elegant hat on, to cover my face, however, while I wait for my skin to turn a mild shade of pink.

Last summer I was a proud alabaster white, and I congratulated myself for saving my skin from wrinkles and cancer. Bulgarians around me were unable to comprehend my lack of a tan, while I puzzled about their carelessly and excessively bronzed bodies. Sunburnt children, their shoulders fiery and ashen, would play alongside my milky daughter at parks and beaches. I’d despair at their potential oncology-infested future and recall how often I got burnt during youthful seaside holidays and how my mother would cover my back with chilled yogurt, its coolness and fat content soothing my skin.

This summer I have a warm healthy tan because I’ve made a new discovery. While I’m no scientist or medical expert, I’ve spent years reading, exploring and living a healthy life as a result of my own few years as an oncology patient.

The beauty industry has placed immense emphasis on wrinkles, and every superfluous but superficially serious outlet bombards us with the critical importance of constant sun protection factor (SPF) application. Next thing we know, they'll have us believe that even at night with the curtains drawn while we sleep, 23.7 per cent of residual sunlight reflects off household objects, causing us to age prematurely.

It’s time for a more balanced approach. There is unanimity that sunburn is best avoided because it does cause genuine skin damage. But the risks of sun exposure in general have been over-played. The magnificent, dazzling sun is our main source of vitamin D. This is no mere run-of-the-mill vitamin; its deficiency, according to current research, can trigger a plethora of serious diseases and, most importantly, 17 varieties of cancer. Adequate vitamin D intake is not necessarily a panacea in itself – or a guarantee you will ward off every illness – but the facts are clear enough to warrant my change of heart.

In America, 85 per cent of the population is vitamin D-deficient, even though many daily food items are fortified with it. We simply need to receive our vitamin D from the sun's ultra-violet rays, and this can only occur when our skin is exposed to the sun without  lotions with SPF. Cancer researchers at San Diego’s University of California (UCSD) have estimated that 600 000 annual cases of cancer are caused by lack of sunshine-supplied Vitamin D.

Mainstream sunscreens protect us only from UVB rays – the beneficial ones that produce vitamin D – yet let through skin-damaging UVA ones, the primary triggers of skin cancer. Moreover, lotions with SPFs are chemical-based, hence the need to apply them 20 minutes before sun exposure to allow chemicals to react with the skin. Studies also show that these chemicals infiltrate the bloodstream, causing various unpleasant health side-effects.

As Stella McCartney's Care line explains, it’s just not possible to combine chemical filters with organic products. Hence, holistic, organic moisturisers never have SPFs for a reason. My favourite German companies, Weleda and Dr Hauschka, offer separate, mineral-based sunscreens with zinc oxide and titanium dioxide, where the shielding action is a tangible barrier, reflecting both types of rays. They also have the advantage of working immediately on application and also in water. Many companies are beginning to offer mineral-based defence, and infant sunscreens have long been 100 per cent mineral- based. While this type of sunscreen is richer, often leaving the skin whitish looking, this is the health-conscious option if you wish to stay outside all day.

UCSD cancer specialists, who completed the groundbreaking research, recommend an average 15 minutes of solid, daily unprotected sun exposure. They stress that getting a touch of sun on your arms while running errands is insufficient. Fair-skinned individuals, including children, can start out with even less, building up to 30 minutes while waiting for their skin to turn the slightest shade of pink, at which point you should cover up, move to the shade or apply mineral-based sunscreen.

Morning sun is mildest and therefore optimal; midday sun should be avoided. Try to have at least 40 per cent of your skin showing. Dark pigmented people need considerably more sun exposure, two hours or so. Bear in mind that vitamin D is produced only during the first 20 or so minutes of sun contact, and once vitamin D equilibrium is reached, no more is created, thus preventing overdose. Consequently, when you’re holidaying at the beach, do apply a mineral-based protector for the rest of the day.

Increase your skin's internal sunscreen with antioxidants found in fresh vegetables and anything with berry in its name – especially raspberries, blackberries, and blueberries. Kiwi fruit is also surprisingly high in antioxidants. You would do well to introduce herring into your diet because this is the most advantageous edible source of clean (mercury free) omega 3 and also the highest food source of vitamin D. I have started eating this flavoursome fish, baked, weekly, and while the large number of bones can be discouraging, they are so hair thin that even if you swallowed them you wouldn’t need any medical intervention. 

The New York Times has said that the "sunshine vitamin is poised to become the nutrient of the decade". Well, I for one am convinced, and being unfailingly health-conscious, this feels right.


HEALTHY SUN PROTECTION TIPS

INTERNAL.
-Cod liver oil nourishes skin and hair from within, and is an excellent source of clean, mercury-free omega 3 fatty acids, which help prevent skin cancer. Norwegian cod liver oil by Solgar is available in a bottle of 100 soft gels at 15 leva, and can be found at 80 B Vassil Levski Blvd.

- Flax seed oil is also overflowing with omega 3 fatty acids, and is the best option for vegetarians and vegans. Use it as a salad dressing oil, or mix it in with yogurt or breakfast oatmeal. Store the bottle in a refrigerator, and never heat, as this will cause rancidity. Cold pressed flax seed oil by Schnee Koppe can be found in most health food shops and supermarkets throughout the country. Prices average five leva per 250 ml bottle.

EXTERNAL.
-Baby sunscreens, even commercial ones, have been 100 per cent mineral-based for a long time, due to infants' delicate skin. Although, usually in the next category up, for the children's line, a switch to chemical-based protection occurs, so be careful. Mineral sunscreens are richer, quite whitish with immediate reflecting protection, and, naturally,  completely suitable for adults. Nivea Baby makes a SPF 30, for 12 leva, Laboratories Klorane also has a baby SPF 30 with calendula, for 21 leva, and Mustela Bebe offers an SPF 50 for 26 leva. These can be found at the abundantly stocked large pharmacies Apteka Remedium, with addresses at 15 Dobrudga St, 17 Tsar Shishman St, 52-54 Graf Ignatiev St, 35 Geo Milev St, and 11-13 Taras Shevchenko St.

-"L'Occitane do Brasil", the French company's first sun care line, which only debuted in June, is made from organic Brazilian ingredients, more specifically from the Buriti forest in the state of Para. From the red-fruited palms, an antioxidant beta-carotene rich oil is extracted which hydrates and promotes healthy glowing skin, and together with 100 per cent mineral sunscreens, results in a quality natural based UVB and UVA sun protector, which is not pasty. L'Occitane do Brasil, Buriti do Para sunscreen line includes a face and eye milk with an SPF of 30, and all over milks and creams with SPFs of six, 15 and 30. Prices range from 36 to 42 leva. Shops are on Tsar Shishman and Vitosha Blvd in Sofia. Another will open soon in Varna.

FURTHER READING:
VitaminDcouncil.org
http://health.ucsd.edu/news/
mercola.com